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Dora,Judith,Yixuan(leader)

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We also have other reason why students do not eat breakfast and what can they do.

1. Poor Habits or Lack of Routine

Some students never developed the habit of eating breakfast.

1. Stress or Anxiety

Emotional issues or morning stress can cause students to lose their appetite.

1. Misinformation

Some students think skipping breakfast helps them lose weight or stay slim.

ALTERNATIVES SO THEY CAN EAT BREAKFAST

1. Use Peer Influence

Create fun challenges like the “Breakfast Streak” where students earn rewards for eating breakfast daily.

Set up breakfast clubs or let students eat together in a relaxed setting.

1. Address Emotional and Mental Health

Teachers and counselors can check in with students who show signs of stress or low energy in the morning.

A calm, safe school environment can make students more willing to eat.

REFLECTION:

We have also found more ways to make students eat their breakfast so they are not malnourished during school. And to prevent them from having the misunderstanding of not eating breakfast is a way to lose weight.

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JOY Handout 1- Refer to this if you need ideas on how to structure your research.

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JOY Handout 1- Refer to this if you need ideas on how to structure your research.

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JOY Briefing slides (useful resources for all problem statements here)

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JOY Briefing slides (useful resources for all problem statements here)

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Meryl, rhea, swastika (leader)

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Titus, Yuyue, Eisyan(Leader)

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Zhi Hui, Avery, Corrine (leader)

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Clara, Xin Jie, Jin ee (leader)

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Ze Yuan, Jayden, Bao Long(Leader)

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Group 11

Rieqa, faith and Giselle (leader(

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Avelyn, Valencia ,Kaslyn (leader)

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Tristan, Jing Kai, Calvin( Leader)

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insyirah , en qi , chalisa ( leader )

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Skyler, Nathan,Liang

Member:Nathan

Member:Liang

Leader:skyler

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Nahshon, Raynold, Cayden (leader)

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Problem statement:Does physical activity help us to better improve our academics

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we chose this problem as some of our group members are aiming to improve their grades in certain subjects and we would like to find different ways to do so.

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problem statement: does physical activity help us to better improve our academics?

We’re interested in this topic because it shows how physical and mental health are connected. In today’s busy and competitive school environment, students often focus more on studying than staying active. It’s also something we can relate to, since many students find it hard to balance exercise and schoolwork.

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Problem statement: Is having breakfast important before PE lessons?

Many people especially teenagers, because of thinking having breakfast waste their time so they usually don’t have breakfast. This will cause health problems to them and also can be easily passing out due to low blood sugar when having PE. Having breakfast before PE lessons is important to them.

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Problem statement: Is having breakfast important before having PE?

We chose this as we are very interested in this topic and we want to learn more and explore this topic.

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Problem statement: is having breakfast important before PE lessons?

Yes, because it gives us energy to play games especially when playing games that need more energy to play. Although eating breakfast is important, we should keep it light and not over eat to prevent from throwing up or feeling sick.

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Is breakfast important before PE lessons?

We chose this topic as we feel that breakfast is always ignored but in reality is one of the most important meals of the day as it gives u the energy needed to start the day. We wish to prove it by learning more about it and spread the word of the importance of breakfast and not skipping it

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Problem statement 1: We are increasingly more reliant on our personal learning devices for learning. Will this help us learn better in PE too?

We chose this as we have found that during break, people using their learning devices to play games caught my eye. I feel that instead of this, people can use their personal learning devices to help in their fitness goals as well. Our job is to establish and raise awareness for fitness apps so that our personal learning devices cannot only help in our studies but also in fitness. For example, our personal learning devices can have fitness tracking apps. Hence, help track our heart rate, steps, calories burnt. Students get instant feedback which allows them to understand intensity. Another example is Gamification and Motivation, our personal learning devices can have games like ‘’Just Dance’’ or fitness based experiences that can make exercise fun, especially for students interested in modern dance as well.

Thank you for taking our idea into consideration.

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Problem statement: Is having breakfast important before PE lessons?

We chose this problem statement as we found it interesting as compared to the other two problem statements and we would want to know more in deep as to why it is important to eat breakfast before PE lessons and how does it affect us.

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Is physical activities important to keep us healthy?

Reason:we chose this topic as nowadays,people do not do physical activities as much due to multiple reasons like the internet or having not enough time.Thus,we hope this topic can let others have healthier lifestyles and exercise at least once a week

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Problem question: how do we integrate PE into our daily lives?

Reason:We chose this question as we are curious about it.

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Problem Question:How do we integrate pe into our daily lives?

Reason:we believe that Physical Education can be used for more than just in school,and can be used for future jobs and pathways after school in sports.

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Problem statement : is having breakfast important before pe ?

Reason : Yes, eating breakfast before PE is important because it gives you energy to move and do your best. It also helps stop you from feeling tired or dizzy.

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Problem statement : does PE improve our mental health ?

PE enhances mood and emotional well-being.
Exercise is closely linked to the release of serotonin and dopamine, which are chemicals in the brain that regulate mood and emotional response. By stimulating these neurotransmitters, PE can help combat symptoms of depression and improve overall happiness.

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Problem Question:how can we integrate pe into our daily lives?

Reason:i believe that pe can be integrated in more than activities in school,and can be used in future job options and pathways, after school

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problem question: how can we integrate pe into our daily lives?

reason:i. believe that pe can be integrated in environments beyond school, and that it can help open up career pathways related to sports.Physical Education (PE) can be seamlessly integrated into daily life by emphasizing movement as a natural and essential part of human experience, rather than isolating it to a gym class or scheduled workout. From walking or biking to work, playing with children, stretching during breaks, or joining recreational sports, PE becomes a lived practice—rooted in the philosophy of humanism, which values the holistic development of the person. Humanistic approaches to PE encourage self-expression, personal growth, and emotional well-being through movement, rather than focusing purely on competition or physical performance. This means creating inclusive environments where people of all ages, backgrounds, and abilities feel empowered to move in ways that bring joy, confidence, and connection. By treating physical activity as a form of self-care and community engagement, we elevate it from a duty to a meaningful part of the human story—fostering lifelong health and a deeper appreciation of the body’s potential.

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problem question:how do we integrate pe into our daily lives?

reason:we choose this as we believed that Physical Education (PE) can be seamlessly integrated into daily life by emphasizing movement as a natural and essential part of human experience, rather than isolating it to a gym class or scheduled workout. From walking or biking to work, playing with children, stretching during breaks, or joining recreational sports, PE becomes a lived practice—rooted in the philosophy of humanism, which values the holistic development of the person. Humanistic approaches to PE encourage self-expression, personal growth, and emotional well-being through movement, rather than focusing purely on competition or physical performance. This means creating inclusive environments where people of all ages, backgrounds, and abilities feel empowered to move in ways that bring joy, confidence, and connection.

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1)Improved Cognitive Function:

Exercise increases blood flow to the brain, providing more oxygen and nutrients, which enhances cognitive abilities like focus, attention, and memory.

2)Stress Reduction:

Physical activity helps release endorphins, which have mood-boosting and stress-reducing effects. This can lead to less anxiety and better mental clarity, making it easier to concentrate on studies.

3)Brain Cell Growth:

Intense aerobic activity can stimulate the growth of new brain cells, particularly in the hippocampus, the part of the brain responsible for memory.

4)Enhanced Sleep Quality:

Exercise can improve sleep quality, which is essential for cognitive function and memory consolidation. Better sleep leads to better learning and recall.

5)Improved Mood and Motivation:

Regular exercise can improve mood, reduce feelings of depression and anxiety, and boost motivation, all of which contribute to better academic performance.

In conclusion, physical activity can help us better improve our academics.

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1. Boosts brain function – Exercise increases blood flow to the brain, helping us think more clearly and focus better.

2. Improves memory – Physical activity supports brain growth and helps us remember things more easily.

3. Reduces stress – Exercise can lower stress and anxiety, which helps students stay calm during studies and exams.

4. Increases energy and mood – Being active improves our mood and energy, making it easier to stay motivated in school.

Reflection :

Through this research, we learnt that physical activity helps improve our academics as it improves brain function , memory, energy and mood .After this research we will strive to excercise more and move around more to better improve our academics .

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Group Name:

1. Summarise 3-5 interesting facts/points from your research on your problem statement

2. Group reflection

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1. PE enhances mood and emotional well-being.

2. Exercise is linked to the release of serotonin and dopamine, neurotransmitters that regulate mood and emotional responses.

3. Stimulating these neurotransmitters through PE can help combat depression and improve overall

Group Reflection:

Through our research, we learned that Physical Education (PE) does more than just improve physical fitness—it has a significant impact on mental health. We were especially interested to discover how exercise stimulates the release of serotonin and dopamine, which are essential for mood regulation. This helped us understand why regular physical activity can reduce symptoms of depression and increase overall happiness. As a group, we realized the importance of staying active not just for our bodies, but also for our minds. Working on this project also improved our teamwork and research skills.

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1.Energy Boost: Breakfast provides the body with glucose, which fuels muscles and the brain, helping you stay energized and perform better during physical activity.

2.Improved Focus and Coordination: Eating before PE improves concentration and reaction time, making it easier to follow instructions and perform exercises safely and effectively.

3.Prevents Fatigue and Dizziness: Skipping breakfast can lead to low blood sugar, which may cause weakness, dizziness, or fainting during strenuous physical activity.

Reflection: Eating breakfast before PE helps me feel more energized and focused. When I skip it, I get tired faster and sometimes feel dizzy. I’ve learned that a good breakfast makes a big difference in how I perform and stay safe during physical activities:D

Bao Long(IC), Jayden and Ze Yuan

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Here are 4 interesting and important facts about eating breakfast before physical education (PE):

1. Boosts Energy and Performance: Eating breakfast provides your body with the carbohydrates and nutrients it needs for energy. This helps improve endurance, strength, and overall performance during PE.

2. Enhances Focus and Coordination: A nutritious breakfast supports brain function, which can improve reaction time, focus, and motor skills—key elements for sports and exercise.

3. Prevents Fatigue and Dizziness: Skipping breakfast can lead to low blood sugar levels, which might make you feel tired, dizzy, or lightheaded during physical activity.

4. Improves Muscle Recovery: A meal with protein and complex carbs before PE helps your muscles recover faster and more effectively after

Reflection: after doing research about how eating breakfast before having PE is important for our health, my group mates and I started eating breakfast more often because as in the research shown above it stats that eating breakfast helps support our brain function which can’t improve our reaction time and motor skills, but most importantly gives us energy to play in active games.

Group 11 : rieqa, Giselle and faith

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Eating before physical education lessons is important because it provides your body with the energy and nutrients needed for physical activity. Here are a few key reasons why:

1.Improved performance: Eating beforehand can help you stay focused, strong, and less fatigued during physical activity.

2. Preventing injury: When you’re low on energy, your coordination and reaction time can suffer, increasing your risk of falls or injuries.

3. Blood sugar regulation: A small meal or snack helps keep your blood sugar levels stable, preventing dizziness or weakness.

4. Prevention of muscle breakdown: A source of protein before exercise can help protect muscle tissue and support recovery.

5. Improve cognitive function which will then enhance focus and performance during PE.

Reflection:

In conclusion, we think that it is important to eat breakfast before PE, to prevent injuries and muscle breakdown. After doing our 1st research, we would start to eat our breakfast before PE so as to improve our performance and focus.

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After some research, we have found 4 benefits to eating before PE lessons

1. Eating before PE lessons improves your performance and energy levels during PE

2. Eating before PE lessons also improves one’s focus and concentration during sports

3. Eating Breakfast also helps children to get their nutrients they need for growth and development, reducing hunger and supporting learning

4. Eating breakfast before PE lessons also improves One’s mood, making them more excited and energetic to do PE lessons

After all this research, Our group is sure to eat before PE lessons for all these side effects. This project has enlightened us with the positives of eating breakfast before PE lessons and breakfast in its whole.

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Group 10

1. Gamification boosts motivation. Many fitness apps turn workouts into games with challenges and levels.

2. Music and movement will allow you to get more reps in the gym/ working out. As studies show, syncing workouts with music can increase endurance.

3. Fitness selfies and progress photos. These selfies/photos can serve as powerful motivators in the long run.

After all this research, we have realised that personal learning devices can be used for fitness as well other than studying. It is our aim to encourage the use of personal learning devices for fitness and PE. This will make people stay more fit and healthy. As one of my points said gamification boosts motivation, this makes them develop a growth mindset.

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Physical Education (PE) can be integrated into our daily lives through:

1. Active Commuting: Walking or cycling to school, work, or nearby places can serve as daily physical activity, promoting cardiovascular health and fitness.

2. Movement Breaks: Taking short movement or stretching breaks during study or work sessions can improve focus, posture, and overall energy levels.

3. Incorporating Sports or Games: Playing sports or engaging in recreational games with friends or family regularly helps develop teamwork, coordination, and physical endurance.

4. Fitness Routines at Home: Including simple PE-based exercises like push-ups, jumping jacks, or yoga in your morning or evening routine supports strength, flexibility, and mental wellness.

In conclusion,Staying active doesn’t have to be hard. By doing small things every day, like playing, moving around, or walking more, we can be healthier and better. PE can be part of our everyday life.

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1.Physical activities can increase disease prevention.

2.Physical activities can strengthen bone and muscle health

3.Physical activity can improve cardiovascular health

My group and I can conclude that physical activities are super important to keep us healthy.Doing really less physical exercise can cause us to be more prone to diseases, have weaker bones and muscles,the body’s cardiovascular health would then decrease too.

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1) Better Brain Power:

Exercise helps your brain grow, especially the part that controls memory and learning. It also helps you pay attention better, which makes studying easier.

2) Less Stress:

When you move your body, it releases chemicals that make you feel happier and calmer. This helps you relax and focus more when you’re learning.

3) Better Sleep:

Being active during the day helps you sleep well at night. Good sleep is important because your brain needs rest to remember things and stay sharp.

4) More Motivation:

Exercise makes your brain release feel-good chemicals that help you stay positive and motivated. This can help you keep going, even when schoolwork feels hard.

5) Healthier Body and Mind:

Staying active keeps your body healthy, which also helps your brain work better. When you feel good physically, it’s easier to learn and do well in school.

In conclusion physical activities can help motivate us , help us sleep better and strengthen our body and mind.

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Breakfast is very important and essential for everyone, especially teenagers who need a lot of nutrition to grow up. Breakfast played an important role in their growth as it boost them energy everyday and helps to prevent various diseases such as heart disease from them.

Having said that, having breakfast everyday maintain a healthy body. The nutrients inside such as vitamins helps to strengthen our body. It allows us to have a strong and healthy body.

We choose this problem because we often see people skipping their breakfast which is important to keep us going for the day. Having a nutritious breakfast regularly support our body functions. For example, it supports brain function which we have to use it for the whole day. Keeping our brain energised allows us to study more and think more effectively to produce a better work.

Moreover, having breakfast helps a lot for PE (Physical Education). Having breakfast in the morning not only give us energy to do the vigorous activities, it also helps to prevent us from passing out.

Refelction: Sometimes due to some reasons, we will missed out having our breakfast which is not good for our health and also affect our growth. Thus, having breakfast in the morning is important for us.

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Yes, physical activity is important for maintaining good health.

Here are three points why we think so:

1. Improves Cardiovascular Health: Regular physical activity strengthens the heart, improves circulation, and helps regulate blood pressure, reducing the risk of heart disease and stroke.

2. Boosts Mental Health: Exercise stimulates the release of endorphins, which are chemicals in the brain that help reduce stress, anxiety, and depression, promoting better mental well-being.

3. Enhances Strength and Flexibility: Physical activity helps build muscle mass, maintain bone density, and improve flexibility, reducing the risk of injury and making daily tasks easier.

Conclusion: Doing physical activity into your daily routine does not only improve physical health but also benefits mental well-being, making it very essential for leading a long and healthy life.

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1 ; Mantains blood sugar levels

skipping breakfast can cause your blood sugar to drop, leading to fatigue, irritability and reduce stamina

2 ; Supports muscle recovery

a balanced breakfast with protien helps prepare your muscles for exertion and supports recovery

3 ; Boost metabolism

eating in the morning kickstarts your metabolism, helping your body use energy more efficiently during physical activities

Reflection ;

in summary, eating breakfast before pe is not just about immediate energy, but also about fostering long term health, improving performance, and making mindful choices around nutrition and exercise. It also stresses how interconnected physical and mental health are when it comes to athletic performances.

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JOY Handout 2- Refer to this if you need help writing your reflection.

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JOY Handout 2- Refer to this if you need help writing your reflection.

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Eating breakfast before PE lessons turns out to have a lot more HEALTH benefits. Here are some examples down below

1. Having breakfast before PE helps to regulate one’s blood sugar, ensuring that the body has a consistent supply of energy and prevent harmful fluctuations

2. Having breakfast before PE can help to aid in one’s muscle recovery if anything were to go wrongly during PE lessons

3. Eating breakfast before PE can also help you to control your appetite, reducing overeating later in the day, and contributing to maintaining a healthy weight

I think this information impacts our group as students massively. The benefits of eating breakfast as well as the health benefits despite such a small meal early in the day really intrigues us. We as students will all be sure to eat breakfast daily for all these amazing benefits.

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1)Helps You Think Better:

Exercise improves your memory and problem-solving skills.

2)Better Behaviour in Class:

Being active helps you focus and sit still during lessons.

3)Grows a Stronger Brain:

Exercise helps your brain develop in ways that support learning and attention.

4)Higher Test Scores:

Active students often perform better in subjects like math and reading.

5)Builds Good Habits:

Exercise teaches discipline, goal-setting, and time management.

As a student, being physically active can help you learn faster, focus better in class, remember more, get higher marks, and stay organized. It makes school easier and more enjoyable overall.

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Group Name:

1. Summarise 3-5 interesting facts/points from your research on your problem statement (different pointers from week 6)

2. Group reflection:

- how it can impact you as a student?

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Bao Long(IC), Ze Yuan, Jayden

1. Prevents low blood sugar crashes: Without breakfast, your blood sugar can drop during exercise, which might make you feel weak, shaky, or even nauseous.

2. Enhances endurance: A nutritious breakfast gives you sustained energy, helping you last longer during cardio or strength activities without feeling drained.

3. Reduces the risk of injury: When you’re properly fueled, your coordination and reaction time are better — lowering the chance of making mistakes or getting hurt.

Reflection: Eating breakfast before PE helps me stay energized and focused. It gives my body the fuel it needs to perform well and avoid feeling weak or dizzy. I’ve learned that it also helps with endurance and reduces the risk of injury. From now on, I’ll try to eat something healthy before PE to feel my best.

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Having breakfast before PE lesson is very important for us. It gives a healthier and stronger body for PE lessons. Here are the few reasons:

1. It helps to prevent low blood sugar during PE lessons. PE lesson requires a lot of energy to do the vigorous activities. Therefore if we did not have our breakfast before PE lesson, our blood sugar will decrease and this will not only affect our body health and also might lead to dizziness, tiredness and even passing out.

2. It allow us to be more focus during PE lessons. Having breakfast makes our brain more energetic so that we can focus on teacher’s instructions and also focus on the activities. Furthermore, it also improves our reaction time to perform the activities more safe and effective.

3. It helps to lower the chances of injuries during PE lessons. If we did not have our breakfast before PE lesson, not only our performance will be negatively affected, our body coordination and reaction time will also affected. This will lead to serious consequences such as injuries.

4. It helps our body to be energetic, having breakfast gives us energy. Therefore during PE lessons , we have sufficient energy to carry on. Our focus will increase and we can perform better. Breakfast also helps with memory and attention span, which is especially important for students.

Reflection: Having breakfast before PE lesson is very essential for us as a student. Not only it contributes to our growth, it also allow us to focus on the lesson and have better performance.

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1. Enhances Energy Levels: Regular physical activity improves stamina, helping students feel more awake and alert during classes.

2. Promotes Better Sleep: Exercise helps regulate sleep patterns, leading to better rest and improved focus and learning during the day.

3. Encourages Teamwork and Social Skills: Physical education often involves group activities, which build communication and collaboration skills that are useful in classroom settings.

Physical education helps us in many ways as students. When we exercise, we feel more awake and focused in class. This helps us understand lessons better and remember what we learn. It also helps us deal with stress. When we are feeling tired or worried about school, doing physical activities can make us feel better and more relaxed. PE also teaches us important life skills like teamwork, discipline, and staying active. In short, physical education keeps our bodies healthy and our minds sharp, which makes it easier to do well in school and feel good overall.

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physical exercise is crucial for maintaining our health.

there are multiple benefits of exercise.

1. physical health exercise helps maintain a healthy weight, improves cardiovascular health and reduces risk of chronic diseases.

2. mental well-being: exercise can reduce anxiety, stress, and depression, while improving mood and cognitive function.

3. energy and mood: regular exercise can help increase energy levels and reduce fatigue, it also releases endorphins, which can boost mood and overall sense of well-being

exercise can significantly impact a student's life, both positively and negatively.

lack of physical activity to1 can lead to reduced attention span and focus on class and can alsp heighten stress levels, negatively impacting mental health

however, regular physical activity enhances cognitive function and can even boost academic performance.

it also helps manage stress and anxiety, promoting mental well-being

last but not least, regular physical activity boosts energy levels, enabling students to stay focused and productive.

without exercising, school would be way harder, you might be stressd and you may find it hard to focus in class. with all the benefits exercise brings us, we should try to exercise more often, even a walk in the park is better than staying at home and playing video games

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Summary:

1. PE improves overall well-being:
Physical Education is not just about building strength or staying fit—it also plays a vital role in improving mental and emotional health. Regular participation in PE can lead to a more balanced lifestyle.

2. Exercise boosts mood-regulating chemicals:
We learned that physical activity stimulates the release of important neurotransmitters like serotonin and dopamine. These chemicals help regulate mood, reduce stress, and lessen symptoms of anxiety and depression.

3. Consistent physical activity increases happiness:
Engaging in exercise regularly helps maintain emotional stability, promotes a positive mindset, and can lead to a greater sense of happiness and satisfaction in daily life.

Group Reflection:

Through our research, we discovered how deeply connected physical activity is to mental health. As students, this helped us realize that staying active can make a big difference in managing stress from schoolwork and exams. It reminded us to prioritize both our physical and emotional well-being. Additionally, working as a group allowed us to build better communication and collaboration skills. We learned how to divide tasks, support each other, and combine our efforts to produce meaningful insights together.

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1. Skipping breakfast before PE would lead to excessive hunger after. It increases the likelihood of overheating and making less nutritious choices later in the day

2. Eating breakfast before PE improves concentration during class. PE often includes learning rules, techniques, or strategy. A fueled brain helps us process instructions and stay engaged

3. Eating breakfast before PE ensures that our body has amino acids and other nutrients, which helps muscles recover and grow after exercise.

4. Eating breakfast before PE contributes to better team performance. Our individual energy and focus contribute to the overall performance and cooperation of the team.

Our reflection is that eating breakfast before PE is really important to prevent unwanted injuries. We also found out the consequences and benefits of not eating breakfast before PE.

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1. Students who eat breakfast are better able to concentrate in classes after PE. Without it, fatigue can set in and reduce mental clarity.

2. Establishing a routine that includes breakfast promotes lifelong habits around nutrition, energy management, and exercise performance.

3. With proper fuel, your brain functions better. This means improved focus, reaction time, and coordination—important for both PE and any learning before or after.

4. Hunger can make students irritable or anxious, which affects participation and teamwork in PE. A good breakfast helps maintain a more stable mood.

5. Many breakfast foods (e.g. fruit, milk, oatmeal) contribute to hydration, which is crucial for optimal performance and avoiding dizziness or cramps.

Reflection:

Eating breakfast before PE significantly improves physical performance, mental focus, and overall well-being. It’s a small habit that leads to better results both on the field and in the classroom.

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Group 10

After lots of research, we have found tips for using a PLD to improve a fitness lifestyle.

Tips for using a PLD to improve fitness:

Set realistic goals:

Start with small, achievable goals and gradually increase the intensity and duration of your workouts.

Find a routine that you enjoy:

Experiment with different fitness activities to find what works best for you.

Stay consistent:

Regular workouts are crucial for achieving your fitness goals.

Don't be afraid to ask for help:

Connect with online communities or seek guidance from a fitness professional.

Important Considerations:

Privacy and safety:

Be mindful of your privacy and security when using fitness apps and sharing your data online.

Motivation and balance:

Use your PLD as a tool to support your fitness goals, but also remember to prioritize other aspects of your life.

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Group 10

Devices like smartwatches and fitness trackers have revolutionized fitness tracking, providing detailed insights into activity levels, sleep patterns, and even heart rate. This data-driven approach empowers individuals to make informed decisions about their fitness routines and habits, ultimately leading to improved health and well-being.

Here's how devices can enhance your fitness journey:

1. Enhanced Tracking and Progress Monitoring:

Step Counts & Distance:

Fitness trackers and smartwatches can monitor daily activity, including steps, distance traveled, and even calories burned.

Workout Tracking:

Devices can automatically detect and log various workouts, like running, swimming, or cycling, providing detailed metrics like heart rate and pace.

Sleep Monitoring:

Some devices track sleep patterns, helping you identify areas for improvement in your sleep habits.

Body Composition:

Smart scales can measure body fat percentage and BMI, offering a comprehensive view of your physical composition.

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After looking into it, we can say that physical activities help improve studying and learning. Some good examples are:

1. Aerobic Exercise (like jogging, biking, swimming)

• Helps blood flow to the brain

• Makes memory and thinking better

2. Yoga and Stretching

• Lowers stress and worry

• Helps you focus more

3. Walking

• Clears your mind easily

• Helps you think of new ideas

4. Jump Rope or Skipping

• Improves coordination and alertness

• Short bursts help you concentrate better

5. Strength Training (like push-ups or squats)

• Builds good habits and discipline

• Helps brain health

6. Dancing

• Combines movement with memory

• Fun way to reduce stress and feel happier

7. Tai Chi or Martial Arts

• Helps you move with awareness

• Makes your mind clear and calm

Doing 20-30 minutes of these activities every day can help you remember things better, feel less anxious before tests, and keep your brain sharp.

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Bao long,ze yuan,Jayden

1.Boosts your energy levels - breakfast, give your body, the fuel it needs to perform while doing physical activities, helping you feel more energetic and less tired

2.Improve, focus and performance - breakfast can help you concentrate, better and react faster, doing games, exercising or sport

3.prevent dizziness or fatigue - exercising on an empty stomach can make you feel weak, dizzy or even sick eating before PE helps Avoid that

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we learn that by doing a bit of exercise daily,we can actually make a big diffence in the long run. By doing this,not only does it not take up a lot of time, you can also maintain your daily habbits

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At first, I only thought of PE as something done during school hours. However, through deeper thinking and learning, I came to realize that physical activity plays a much bigger role in everyday life.It also about applying what we learn to improve our daily lives.

You can apply pe in daily life by

1. Choose Active Transportation
Walk or bike instead of using a vehicle whenever possible to add exercise to your daily routine.

2. Include Movement Breaks
Take short breaks during study or work time to stretch or do light exercises to stay refreshed and reduce stiffness.

3. Engage in Regular Sports or Play
Join sports teams, play games, or do physical activities with friends or family regularly to stay active and have fun.

4. Practice Home Workouts
Incorporate simple exercises like jumping jacks, push-ups, or yoga into your daily schedule, even for just a few minutes.

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Although eating before PE is useful, students should prioritise these foods when eating breakfast. Sometimes, it is reasonable to skip breakfast but usually you should prioritise breakfast with these foods

What to eat for breakfast before PE:

Focus on carbohydrates:

Carbohydrates are the body's primary source of energy, so choose options like whole-grain cereals, bread, or fruits.

Include protein and healthy fats:

Protein and fats can help provide sustained energy and keep you feeling full.

Examples:

Good breakfast choices include whole-grain toast with avocado, a banana with peanut butter, or yogurt with berries and granola.

Consider timing:

If possible, eat breakfast about an hour or two before PE to allow for digestion.

When it might be okay to skip breakfast before PE:

Short and low-intensity workouts: If your PE class is short and not very intense, you might be able to exercise on an empty stomach, especially if you don't feel affected by not eating.

Fasting for specific goals: Some individuals may choose to exercise on an empty stomach for specific fitness goals, like burning more body fat, but this is a more advanced approach.

Individual preferences: Some people may simply prefer to exercise on an empty stomach.

In conclusion: For most students, eating a balanced breakfast before PE is a good idea. It provides the necessary fuel and can improve performance and overall experience during the activity. If you have any concerns or specific needs, consult with a healthcare professional or registered dietitian.

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Chalisa enqi sofia

🕒

If you have 1–2 hours before PE:

Go for a balanced meal with carbs, protein, and a bit of healthy fat.

Good options:

Whole grain toast with peanut butter and banana

Oatmeal with berries and a scoop of yogurt

Greek yogurt parfait with granola and fruit

Eggs (boiled or scrambled) with whole-grain bread and fruit

Smoothie with milk/yogurt, fruit, and oats or nut butter

🕐

If you have < 1 hour before PE:

Choose something light, mostly carbs for quick energy.

Quick options:

Banana or apple with a few almonds

Energy bar (low in sugar, high in whole grains)

Small bowl of cereal with milk

A slice of toast with honey or jam

A small smoothie

⚠️ Avoid:

Heavy, greasy foods (like bacon, sausage, or fast food)

Big meals right before exercise

Sugary snacks that might give a crash

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Students often skip breakfast for a mix of reasons—some personal, some practical. Here’s a clear breakdown of why this happens and how we can solve it effectively:

🧐 Why Are Students Not Eating Breakfast?

1.Lack of Time

Many students rush in the morning and skip breakfast to get to school on time.

2.Not Hungry Early in the Day

Some students don’t feel like eating right after waking up.

3.No Access to Food

Families facing financial hardship may not have enough food at home.

✅ How Should We Solve It?

A.Make Breakfast Easy and Available

Free school breakfast programs help students who don’t have food at home.

Offer “grab-and-go” options like fruit, cereal bars, or milk for busy students.

B.Build a Morning Routine

Encourage students and parents to prepare breakfast the night before (like overnight oats or boiled eggs).

Schools can promote time-management tips to reduce morning chaos.

C.Raise Awareness

Teach students about the benefits of breakfast: better focus, energy, and memory.

Use creative tools like videos, games, or student-led campaigns instead of just lectures.

REFLECTIONS:

This is how we found out the reason for students to skip breakfast and how we can use alternate choices to be able to eat breakfast to start the day strong

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Reflection:

Physical Education (PE) can be integrated into daily life through simple, consistent habits.

Activities such as walking, stretching, and playing sports promote overall health.

Regular physical activity helps improve both physical fitness and mental focus.

Making active choices daily encourages long-term healthy lifestyles.

After learning how PE can be applied beyond the classroom, I now understand that physical activity does not have to be limited to school lessons or formal workouts. Simple routines like walking or cycling, taking movement breaks during study sessions, and participating in games or sports with friends can contribute significantly to our health and well-being.

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Learning:

I learned that Physical Education (PE) is not only important for physical fitness but also plays a crucial role in mental and emotional well-being. Regular participation in PE can contribute to a more balanced lifestyle by improving overall well-being. Additionally, exercise helps release mood-regulating chemicals like serotonin and dopamine, which reduce stress and support emotional health.

Reflection:

This information made me realize the deeper impact of physical activity beyond just staying fit. Often, we focus on the physical benefits, but now I understand how essential exercise is for managing stress, improving mood, and maintaining emotional balance. I plan to be more consistent with physical activity, not only for fitness but also for my mental health.

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Eating breakfast before PE (Physical Education) is important for several reasons:

1. Provides Energy: Breakfast helps to replenish energy stores in the body after an overnight fast. This is especially important for physical activity, as it provides the necessary fuel for muscles to perform at their best.

2. Improves Performance: Consuming a balanced breakfast can improve physical performance by maintaining blood glucose levels, delaying fatigue, and supporting muscle function.

3. Supports Concentration and Focus: Breakfast has been shown to improve cognitive function, including concentration and focus, which can be beneficial for both physical activity and academic performance.

4. Prevents Hypoglycemia: Eating breakfast can help prevent low blood sugar levels (hypoglycemia), which can cause dizziness, shakiness, and other symptoms that may impact physical performance.

5. Supports Overall Health: Regular breakfast consumption has been linked to a range of health benefits, including a lower risk of obesity, type 2 diabetes, and heart disease.

Some good breakfast options for PE might include:

- Oatmeal with fruit and nuts

- Whole-grain toast with avocado or peanut butter

- Greek yogurt with berries and granola

- Smoothies with banana, spinach, and almond milk

- Scrambled eggs with whole-grain toast or wraps

Overall, eating a nutritious breakfast before PE can help support physical performance, concentration, and overall health.

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After a few weeks of research's, we learnt that having breakfast before PE is very important for us, especially for the teenagers like us. Not only it gives us many advantages, it also helps us to ensure that our body is as fit as fiddle and prevent us from passing out during PE. We have learnt how important it is and it will remind us to have breakfast everyday to ensure our health and growth. Speaking of our researches, we also reflect a lot stuff. For instance, we realise that the importance of having breakfast before PE.

What we learnt:

1. Having breakfast before PE allow us to prevent from low blood sugar and passing out during vigorous activities in PE.

2. Having breakfast before PE allow us to be more energetic and focus to have a better performance. Furthermore, it also improve our reaction time to perform the actives more safe and effective.

3. Having breakfast before PE ensures that we have a healthier body. It lower the risk of getting disease such as low blood sugar.

To conclude, we learnt and reflect a lot. This remind us to have breakfast before PE and also have breakfast regularly.

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Eating breakfast helps prevent low blood sugar, which can cause dizziness or fainting during physical activity.

A nutritious breakfast provides energy and stamina, improving performance during PE lessons.

Students who eat breakfast regularly tend to have better focus and concentration, which helps them stay alert and responsive during sports.

Skipping breakfast may lead to fatigue or slower reaction times, increasing the risk of injury.

A good breakfast can improve muscle performance and endurance during physical exercise.

2. Group Reflection:

As students, understanding the importance of breakfast before PE helps us make better lifestyle choices. We realised that eating a balanced meal in the morning not only improves our physical performance but also keeps us mentally alert during lessons. It motivates us to plan our mornings better and avoid skipping meals, especially on days with physical activities.

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After doing deeper research, we learned that a good breakfast plays a key role in supporting our physical performance, especially during PE lessons. We realised that skipping breakfast can make us feel tired, dizzy, or even unmotivated to participate.

Tips to improve our fitness through better breakfast habits:

🍎 Choose energy-boosting foods: Eat bananas, oats, or whole grain bread for long-lasting energy.

🕗 Eat at the right time: Have breakfast at least 30–60 minutes before PE to avoid cramps and feel energized.

💧 Stay hydrated: Drink water with your breakfast to avoid dehydration during PE.

🧠 Mind + body fuel: A healthy breakfast helps us stay sharp and focused—not just in PE, but throughout the school day.

This project helped us realise that even small habits like eating in the morning can make a big difference in how we feel and perform at school.

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After further looking into how physical activities help to improve studying, we have come out with a few…

Increased blood flow and oxygen to the brain: Exercise boosts circulation, delivering more oxygen and nutrients to brain cells.

Improved working memory: Exercise helps you process information more efficiently, which is crucial for problem-solving and learning new material.

Mood stabilization: Regular movement reduces anxiety and depression.

Better sleep leads to improved learning, memory consolidation, and cognitive function.

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There are several reasons why students may engage in less physical activity. These can be grouped into personal, social, environmental, and systemic factors:

Personal Factors

1. Lack of Motivation

– Some students don’t feel motivated due to low interest, confidence, or awareness of the benefits of physical activity.

2. Academic Pressure

– Heavy homework loads and focus on grades often leave little time or energy for exercise.

3. Mental Health Issues

– Anxiety, depression, or low self-esteem can reduce a student’s desire to be active.

4. Screen Time

– Excessive use of phones, video games, and streaming leads to sedentary habits.

Social Factors

1. Peer Influence

– If friends aren’t active, a student may be less likely to engage in physical activities.

2. Bullying or Body Image Issues

– Fear of being judged can make students avoid gym class or sports.

3. Family Lifestyle

– Inactive family members or lack of encouragement from home can influence student behavior.

Environmental Factors

1. Lack of Facilities

– Poor access to parks, gyms, or safe spaces for outdoor play limits opportunities.

2. Unsafe Neighborhoods

– Concerns about crime or traffic discourage outdoor activity.

3. Weather/Climate

– Extreme weather or long winters can reduce chances for outdoor play.

School/Systemic Factors

1. Reduced PE Time

– Many schools have cut back on physical education in favor of academic subjects.

2. Limited Extracurricular Options

– Not all schools offer inclusive or appealing sports programs.

3. Sedentary Learning Formats

– Long periods of sitting during classes without breaks for movement.

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We did some research about why students don’t eat breakfast and what they can do.

1. Students tend to wake up late and not have enough time for a quick breakfast

2. Students may think eating breakfast is useless due to having to wake up early for school

What can they do about it?

1. Set a goal for themselves

2. Sleep early to wake up earlier and eat breakfast

3. Have breakfast with peers to have a more enjoyable moment.

Reflection

A lot of students tend to not eat breakfast due to many reasons and most of those students have PE on the same day. So they tend to feel hungry or dizzy during PE so it is important to eat breakfast especially on the days you have PE to prevent from fainting or feeling dizzy.

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1. Cognitive Benefits

Improved brain function: Physical activity increases blood flow and oxygen to the brain, enhancing plasticity and supporting better memory and learning.

Boosted executive function: Helps develop skills like planning, focus, and self-control—essential for academic success.

Neurotransmitter balance: Raises dopamine and serotonin levels, supporting mood regulation and concentration.

2. Better Mental Health

Reduced anxiety and depression: Physical activity lowers stress and symptoms of depression, which can otherwise interfere with learning.

Improved self-esteem and motivation: Active students tend to feel more confident and engaged in schoolwork.

3. Academic Performance

Higher grades and test scores: Linked to moderate-to-vigorous exercise, especially benefiting math and reading performance.

Improved classroom behaviour: Reduces impulsivity and hyperactivity—especially valuable for students with ADHD.

4. Enhanced Focus and Attention

Movement breaks improve focus: Short bursts of activity (like recess or brain breaks) help students reset and sustain attention.

5. Sleep Quality

Better rest supports learning: Active students generally sleep better, leading to stronger memory, focus, and academic outcomes.

In conclusion, being more physically active can increase focus, mental health and quality of sleep, overall increasing academic performance in school.

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We did some research about why students don’t stay hydrated and what they can do to drink more water.

1. Students forget to drink water during class or think they don’t need it.

2. Some students avoid drinking water because they don’t want to keep going to the toilet.

What can they do about it?

1. Carry a water bottle at all times and set reminders to drink.

2. Drink water before school, during breaks, and after PE lessons.

3. Add fruits like lemon or cucumber to make it tastier.

Reflection

We learned that staying hydrated can improve focus and energy. It’s a small habit that can make a big difference in school performance.

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Yes, physical activity does help students improve in their studies. It’s not just about getting fit — moving your body also supports your brain.

1. Better Focus and Memory:
Exercise sends more oxygen to your brain. This helps you focus in class, remember things better, and learn faster.

2. Reduces Stress:
Physical activities like sports or even walking can help release stress, especially during exam season.

3. Improves Sleep and Mood:
When you’re active, you sleep better and feel happier. This gives you more energy for school the next day.

There are many simple ways students can include physical activity in their day:

Join a sport CCA

Walk or cycle to school if possible

Do quick workouts at home, like stretching, jumping jacks, or yoga

Play outdoor games with friends or family

Join community activities like weekend sports, Zumba, or martial arts

Reflection:

After learning about the benefits of physical activity, I now understand that it plays a big role in helping students do well in school. It helps us stay calm, focused, and ready to learn. I used to think exercise was only about keeping fit, but now I realise it can help me become a better student too. I want to try walking more and maybe even join a sports CCA. Staying active might be the secret to better grades and a healthier mind.

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Some Students may not eat breakfast due to several reasons such as:

1. Lack of time in the morning is one of the most common reasons students skip breakfast. This is because they don’t have enough time in the morning. Many students wake up late, often due to staying up too late the night before. In the rush to get ready for school, things like-showering, dressing, packing bags, and catching the bus often leads to breakfast being the lowest priority.

3. Stress and Anxiety is another big reason why students avoid breakfast. Anxiety can affect the stomach and reduce appetite, making them feel like they can’t eat, even if they’re technically hungry. If students wake up already feeling worried or pressured, they might not even consider eating breakfast as a priority—it feels like just another task on top of everything else.

4. Poor Sleeping Habits. Sleeping late at night is common for students as doing homework, using their phone, watching videos, or playing games can disrupt a student’s natural rhythm. When they don’t get enough sleep, they often wake up feeling groggy, irritable, and sometimes not hungry at all. In addition, poor sleep can reduce motivation and energy such that some students skip breakfast simply because they are too tired to care.

5. Weight Concerns or Dieting ,especially teenagers—may skip breakfast because they are worried about their body image or trying to lose weight. They might have heard or believed that skipping meals will help them become thinner. In some cases, they may feel pressure from social media or peers to look a certain way.

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jayden, Bao long ,ze yuan

1: (Do not have time): some students wake up late and don’t have enough time to eat before school.

2: (No food at home): In some cases students may not have access to food in the morning due to family or financial problems.

3: (Used to skipping breakfast in the morning)If a student often skips breakfast, their body gets used to it and stops sending strong hunger signals in the morning.

Reflections

We can set up a program for students if they do not have the funds to buy breakfast in the morning they can give bread to them , they can sent a goal for themselves , eat breakfast with there peers instead of by themselves

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after discussion,we came upo with 4 practical ways to apply pe in daily life

1. Walk or Cycle Whenever Possible
Choose walking or biking instead of using a car or public transport for short distances to stay active daily.

2. Stretch and Move During Breaks
Take short breaks from studying or screen time to stretch, do jumping jacks, or walk around to keep your body active.

3. Join Sports or Physical Activities
Participate in school sports, weekend games, or community fitness programs to build teamwork and stay fit.

4. Create a Simple Home Exercise Routine
Do easy exercises like sit-ups, squats, or yoga at home every day to maintain strength and flexibility.

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Choice of presentation mode

I chose to present my learning through a spoken presentation supported by visual slides. This mode allows me to clearly explain the key points while using visuals to highlight important information and engage the audience. I believe this format is effective for both visual and auditory learners, and it gives me the opportunity to connect with my audience more personally.

Learning

I learned that Physical Education (PE) is not just about improving physical strength and fitness. It also plays a key role in supporting mental and emotional well-being. Regular physical activity helps the body release mood-regulating chemicals like serotonin and dopamine, which can reduce stress and improve emotional balance. PE contributes to a healthier and more balanced lifestyle overall.

Reflection

This learning made me realize that physical activity has more benefits than I had previously thought. Before, I mainly focused on fitness and appearance, but now I understand how exercise helps manage stress, improve mood, and support mental health. I plan to be more consistent with physical activity, not only for my body but also for my emotional and mental well-being.

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After some discussion a research,we found different ways to make people more encouraged to do physical activities.

1. Make it Social

Encourage group activities like basketball, dance, cycling, hiking, etc.

Start fun challenges like step competitions or dance-offs.

Suggest joining sports clubs or forming casual exercise groups.

2. Let Them Choose

Offer different activity options (e.g., swimming, martial arts, skating, yoga, dance).

Allow them to explore and find what they enjoy.

3. Make It Fun

Use music to make movement enjoyable (e.g. dancing to playlists).

Use fitness games or apps (e.g. Just Dance, Ring Fit, Pokémon GO).

Try viral trends like TikTok dance workouts or walking challenges.

4. Connect It to Their Interests

If they like fashion: encourage stylish workout outfits and photos.

If they like tech: use fitness trackers or step count goals.

If they’re on social media: encourage posting about progress or goals.

5. Start Small

Begin with just 10–15 minutes of activity per day.

Celebrate small goals and progress to keep them motivated.

6. Use Role Models

Invite inspiring speakers (e.g. young athletes or dancers) to talk at school.

Let older students or teachers model healthy, active lifestyles.

7. Get Support from School and Family

Make PE lessons fun and non-competitive.

Encourage short activity breaks during the school day.

Get parents or siblings involved in family walks or games.

Reflection

We learned that getting people to be more active is easier when it’s fun and social. It helps if they can choose what they like, start small, and have support from friends, school, and family. Even small activities like walking or dancing can make a big difference in their health.

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We have chosen Canva to present our slides. From this activity, we have learnt the importance of eating breakfast before PE lessons. It can help us have more energy and strength for PE lessons. It is also important to eat specifically wholegrain for breakfast.

Reflections: Eating breakfast before PE lessons boosts you morally and giving you energy for activities you would do during PE lessons

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After a bunch of research we found that fitness platform can monitor our physical activity rate:

1. Tracking Progress

• Devices like smartwatches or fitness bands (e.g., Fitbit, Apple Watch) can record steps, distance, heart rate, calories burned, and even sleep.

• Apps like Google Fit, Strava, or MyFitnessPal track your activity over time, helping you see improvement or notice when you’re less active.

2. Setting Goals

• You can set daily or weekly goals, such as walking 10,000 steps or exercising for 30 minutes, which encourages consistency.

3. Motivation & Reminders

• Many apps give rewards, badges, or reminders to move if you’ve been inactive too long, which can motivate healthy habits.

4. Learning Tools

• Some apps include exercise tutorials, PE routines, or sports training videos to guide proper form and technique, which helps with learning in PE.

5. Data for Reflection

• Students can review their activity data to reflect on how active they were and adjust their habits—linking directly to the goal of achieving a healthier lifestyle.

So yes, these tools can definitely enhance PE learning by giving real-time feedback and encouraging self-awareness in health and fitness.

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Examples of physical activities to do that can improve our academics:

1. Cardio activities

Like walking and jumping, can increase blood flow and oxygen to the brain, enhance brain function and improve performance on academic tasks.

2. Team sports

Like basketball, soccer, and swimming provide opportunities for teamwork and social interaction, which can contribute to overall well-being and academic success.

3. Yoga and mindfulness

Activities like yoga and tai chi can improve focus, reduce stress and anxiety, and promote emotional well-being, creating a better learning environment.

4. Movement Breaks

Short bursts of physical activity, like jumping jacks or running in place, can help students refocus, improve attention span, and combat the negative effects of prolonged sitting.

Overall, different physical activities can improve our academics in different ways such as helping social skills, reducing anxiety, and improving attention span, which can all help to further strengthen our academics.

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We have found out that completing cardio based activities has a few benefits. Examples include:

1.Just casual running can help with blood flow and enhance brain motion, making your academics much easier.

2. Mindfulness helps to remove stress from you, allowing you to focus on more difficult problems.

3. Sports can help in providing more social talk among classmates, making classmates ore excited to finish school.

I think that all these benefits, ties to eating breakfast before PE as without having breakfast, you would have no energy to take part in PE and therefore lose these benefits

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Here are some examples of team sports that help improve decision-making skills, along with a brief explanation of how each one supports it:

1. Basketball
Players must quickly decide whether to pass, shoot, or dribble based on how the game is unfolding. This improves fast thinking and teamwork under pressure.

2. Football (Soccer)
Requires constant decisions about positioning, passing, and defending. Players learn to read the game and respond quickly to changing situations.

3. Volleyball
Players need to decide who will take the ball, how to set it up for a spike, and how to position themselves—all in seconds.

4. Netball
Involves rapid passing and movement. Players must choose the best teammate to pass to while avoiding interceptions, building both awareness and strategic thinking.

5. Hockey
Players must make fast decisions on passing, tackling, and shooting while coordinating with teammates, especially in high-pressure situations.

All of these sports train players to analyze situations quickly, communicate effectively, and make smart choices—all key parts of good decision-making.

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is breakfast relly that important before pe ?

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Check out this Presentation designed by Kamila Chalisa Jumaat (Hyss).

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If students still don’t want to eat their breakfast, here’s a few examples on how to encourage students to do so.

1. Link breakfast to better performance.

Make it clear that eating before activity:

Gives them more energy to run faster and play longer.

Prevents feeling dizzy, tired, or having a “stitch” in the middle of the game.

Helps muscles recover faster.
We can even say: “Your body is like a phone — you can’t expect it to run a game without charging it first.”

2. Share athlete examples.

Tell short stories about famous athletes who never skip breakfast before training.

For example: “Olympic sprinters don’t start their day without breakfast because they need fuel for every muscle move.”

3. Make breakfast lighter.

Some students might skip breakfast because they don’t want to feel too full before moving. Suggest light and quick options:

A banana + yogurt

Wholegrain toast + peanut butter

Smoothie with milk and fruit

Overnight oats

Small egg wrap

4. Build it into the routine.

If PE is early, have a “pre-physical activity snack station” where students can grab something small 15–30 minutes before PE lesson starts.

They can also bring a quick snack from home if they can’t have a big breakfast.

5. Make it a challenge or habit.

Have a “energise to exercise” week where students track eating something before physical activities, and discuss how it made them feel in class.

In conclusion, these are the ways to encourage students to eat breakfast before PE.

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Reflections of how to encourage people dk more physical activities

What I Learned

1. Everyone is different

People have different reasons to exercise.

2. Start small

A short walk is better than doing nothing.

3. Place matters

It’s easier to be active when parks or safe spaces are nearby.

4. Friends help

Exercising with others makes it more fun.

5. Telling people isn’t enough

People need support, not just facts.

What I Realized

1. Confidence is important

People need to feel good about trying.

2. Just keep going

It’s okay to go slow. Don’t worry about being perfect.

3. Everyone should feel welcome

Activities should work for all kinds of people.

4. Be patient

It takes time to build healthy habits.

5. Lead by example

Being active yourself can inspire others.

Final Thought

Helping people move more is about support, small steps, and making it easy and fun!

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Learnings from Research

1. Improved Brain Function

Exercise increases blood flow and oxygen to the brain, which improves concentration, memory, and problem-solving skills.

Physical activity stimulates the release of neurotransmitters like dopamine and serotonin, linked to focus and mood.

2.Better Mental Health

Regular activity reduces stress and anxiety, which can otherwise harm academic performance.

It promotes better sleep, leading to more alertness in class.

3.Higher Classroom Engagement

Students who are physically active tend to have better attention spans and are less likely to feel restless during lessons.

PE lessons and short active breaks during the school day have been linked to higher productivity.

4.Correlation with Academic Scores

Several studies show a positive correlation between moderate-to-vigorous physical activity and better results in subjects like math, reading, and science.

The effect is most visible when physical activity is balanced with study time, not replacing it entirely.

Reflections

1. Balance is Key

While physical activity boosts learning ability, overdoing it might reduce time for study or cause fatigue. A good balance maximises both health and academic success.

2. Mind-Body Connection

It’s clear that taking care of your physical health supports mental sharpness. This means academic excellence is not just about studying hard, but also staying active.

3.Practical Application

Incorporating daily short exercise sessions—like a 20-minute jog, a sport, or even stretching—can be a realistic way for students to improve focus without sacrificing study hours.

4.Personal Realisation

It’s not “exercise or study” but “exercise to study better.” Physical activity should be seen as part of the learning process, not a distraction from it.

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If students thinks that having breakfast before PE is not important.

1. Give reminders everyday— remind them everyday so that they can bear in mind

2. Tell them what are the consequences— for example, they need it for enough energy for PE to prevent them from passing out due to low blood sugar. Having breakfast is also important to allow them being concentrated to prevent from injury. For instance, they might hit by the ball during pe as they were not concentrating.

Moreover, not having breakfast also can affect their growth as there were not enough nutrients.

3. Make breakfast— sometimes students did not want breakfast simply just because they think it is troublesome and did not want to waste time having breakfast. We can just give them some nutritious breakfast. For example, fruits and vegetables combined together, we can also give them bread and fruits.

In a nutshell, having breakfast is really important especially for students who are still growing.

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This is going to be the final 3 ideas

1. Tracking & Data Analysis

Use built-in sensors (camera, accelerometer, GPS) or link to wearables (smartwatch, heart-rate monitor).

Apps like Strava, Google Fit, or Apple Health to record runs, cycling, or steps during PE.

Students can analyse their own progress in graphs or reports — linking fitness with data literacy.

2. Gamification

Introduce competitive challenges (e.g., step count leaderboards in class).

PE teachers can set “missions” or “quests” — like in Just Dance or Ring Fit Adventure — making fitness more interactive.

Virtual badges for achieving weekly fitness goals.

3. Blended Learning in PE

Before class: watch technique videos (e.g., proper push-up form, warm-up stretches).

During class: follow an on-screen workout plan tailored to student levels.

After class: self-assessment quizzes or logs to reflect on performance.

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Learning

I learned that eating breakfast is important because it gives our body the energy it needs after a night without food. Breakfast helps to improve concentration, memory, and mood, which is especially important for doing well in school or work. It also helps to keep our blood sugar levels steady, preventing us from feeling tired or irritable. Eating a healthy breakfast can also stop us from overeating later in the day and supports overall health by providing important nutrients like vitamins, minerals, and fibre.

Reflection

This made me realise that skipping breakfast can affect more than just my stomach it can also affect my focus, energy, and health. In the past, I sometimes thought skipping breakfast would save time, but I now understand it might actually slow me down for the rest of the day. I will try to make breakfast a regular habit, choosing healthier options like whole grains, fruits, and protein so that I start my day strong and prepared.

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1. Helps your body use oxygen better – With enough glucose from breakfast, your muscles can make better use of oxygen, so you won’t feel out of breath too soon.

2. Prevents “early crash” during class – If you skip breakfast, your body might run out of fuel halfway through PE, making you sluggish in the last half of the lesson.

3. Sets your metabolism “clock” for the day – Eating breakfast signals your body to start burning energy efficiently, which helps you sustain effort throughout PE.

4. Reflection: I think eating breakfast before PE is very important. When I eat, my body can use oxygen better, so I don’t get tired so fast. It also stops me from feeling weak halfway through class. Breakfast is like a switch that turns on my energy for the day, and without it, PE feels much harder.

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clear.

If students still don’t want to eat breakfast before PE, here are five reasons why they should:

1. Boosts Energy – Breakfast gives your body carbohydrates, the main source of fuel for your muscles. With more energy, you can run, jump, and participate in activities for a longer time without tiring quickly.

2. Improves Focus – Food in the morning helps your brain stay alert. You can concentrate better on instructions, remember game rules, and make quicker decisions during PE activities.

3. Prevents Fatigue – Eating before PE reduces the chance of feeling dizzy, lightheaded, or weak. It also helps prevent stomach discomfort or “stitches” when exercising.

4. Supports Performance – A balanced breakfast provides the nutrients your body needs to play at your best. You’ll be able to move faster, react quicker, and have more strength throughout the lesson.

5. Aids Recovery – Eating foods with protein and vitamins before exercise helps muscles recover faster afterward, so you don’t feel as sore or tired the next day.

Reflection:

Eating breakfast before PE is like charging my phone before using it — without it, I can’t work at my best. When I eat, I notice that I have more stamina and can keep up with the activities without feeling tired too soon. My focus is sharper, and I can enjoy the games instead of worrying about being too tired or dizzy. Skipping breakfast leaves me sluggish and less motivated, but a proper meal makes me feel ready, confident, and fully engaged in the lesson.

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if students still think eating breakfast before PE is important here are things we can do;

1. Make breakfast fun and enjoyable

2. Show the symptoms of what happens when students do not eat breakfast before PE to give a better understanding.

3. We can even reward those who continue to eat breakfast on a daily basis

4. Continue to encourage students to eat breakfast before PE

Reflection;

Eating breakfast before PE is important because it provides energy for the body, when you exercise, the body needs fuel to perform well and recover properly. Breakfast helps give you the energy to participate fully in PE and can improve your focus and performance

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1. Energy supply – Breakfast provides your body with carbohydrates, proteins, and healthy fats, which give you the energy to run, jump, and play during PE. Without it, you may feel sluggish or dizzy.

2. Better concentration – A nourished brain can focus more easily, helping you follow instructions and learn new skills in PE.

3. Improved performance – Students who eat before physical activity often perform better in endurance, speed, and coordination tasks.

Reflection:

When you eat breakfast before PE, you might notice you can push yourself harder and feel less tired.

If you skip breakfast, you may feel weak, get cramps, or struggle to keep up.

Choosing the right breakfast matters — a banana with yogurt or whole-grain toast works better than just sugary snacks.